Workouts: P90X Days 18/19 Yoga X, Tabata Kettlebells, Legs, Back, Abs Core Plus
Posted on April 30th, 2010 in Workout Log | 4 Comments »
It’s Friday… YES!
Well, I’ve had a couple of workout days since my last post. Yesterday I did Yoga X. It is supposed to be a 1.5 hour session, however, I cut it down to 45 minutes and modified it using Quentin’s suggestions. Yesterday afternoon I did 7 rounds of Tabata (about 30 minutes) using kettlebells, plyometrics, wood choppers, burpees, jump knee tucks and other various exercises. I used my iPhone interval timer app for the sessions. It is a big improvement over my Gym Boss. I have to admit that I love doing Tabata Training. Steve, thanks for introducing me to it. For those of you who are not familiar with the Tabata Protocol here is a excerpt from Wikipedia…
“A popular regimen based on a 1996 study uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.”
Today was legs and back day. Today’s workout kind of kick my behind. The leg workout felt challenging, especially the wall squats. Btw, the kettlebells work great for some of the leg exercises. After the legs and back I did P90X+ Abs Core Plus and added cable crunches using the Tower 200.
If you’re into cycling, here is a guy using the Tabata Protocol to train for a race…
